"We are what we repeatedly do. Excellence, then, is not an act, but a habit." Aristotle

Tuesday, December 27, 2011

Look for a Diamond in the Rough


A few weeks ago I travelled to Quebec City for a business trip. I was planning on bringing my snowboard to sneak in some fun time at Mont Sainte Anne, but rain in the forecast and a lack of snow changed my plans. Instead I brought my running gear. My revised plans were to start from my hotel, the Marriott Courtyard next to Old Town Quebec and run through the Plains of Abraham / Battle Field Park.

When I arrived at the Quebec Airport it was 4:30 in the afternoon and already dark. The rain was steadily coming down and the temperature was a very cool 40 F. I can run in a light rain and even in a soaking rain if the temperatures are warm enough, but the cold rain and wind this evening would have been miserable, and I don’t run for misery.

By the time I reached my hotel the rain had subsided to a very light mist, so I started to negotiate with myself, should I run or not. I really hate to miss a run and I was really looking forward to running in Quebec City for my first time. I then received a text message from two of my business colleagues that were at the hotel; they wanted to make dinner plans. I also enjoy business dinners and Quebec City has many wonderful restaurants within walking distance from our hotel. The weather for running seemed a bit rough, not the perfect gem I was looking for that night. However, my colleagues agreed to wait for me so I could run while they had a beer in the hotel bar. So I decide to run.

While donning my running cloths I kept changing my mind from running to joining my colleagues for a beer. Then I realized I didn’t bring my fleece running top, which I normally wear for the kind of temperatures that night. That was it, I decided not run. But then a voice inside, the voice that got me through my cancer fight and chemotherapy, said, “You better run or you’ll regret it”. I’ve learned to listen to that voice, so I took a chance with just my windbreaker top over my long sleeve running shirt and headed out the door. That night I would discover a true gem of an experience.

I started my run by crossing through the fortress wall into Old Town and running towards the Citadelle (fort) along the Old City wall on the west side of Old Town. I warmed up quickly running up a steep hill; my chance on clothing paid off and I remained quiet comfortable during the entire run.

The quite road was lit by old world street lamps. On my left were quaint 200 year-old buildings which housed people’s homes, tiny restaurants and tiny hotels. On my right I passed an active livery stable; for a moment I felt I was 200 years back in time.

Eventually I reached the Citadelle and ran on top of the fortress wall towards the St. Lawrence River. I was pretty much at the highest point in Old Town and had a commanding view of the city. Normally this place is crawling with tourists, but on this misty cool night I was completely alone, leaving me with an odd sense of solitude in the center of a bustling city. I then turned towards the southwest and headed into Battle Field Park.

In the park, old world streetlamps lit the way as I ran on empty serpentine streets that snaked they way over many hills, through open grassy areas and dense woods. The misty rain gave an eerie and mystical feeling by casting halos around the distant lights of the stately government buildings near the northwest edge of the park. The night was a truly magical experience.

I didn’t expect to see anyone in the park, but I did come across an occasional runner. Then in one of the darkest parts of the park and on a relatively long straight stretch of the park street that descended down a hill only to ascend another, I saw a group of people in the middle of the street. As I approached closer I realized they were doing some form of regimented calisthenics as a female coach barked out commands in French like a drill sergeant. As I passed through the group I kept my stares to myself to give them privacy and wondered if they were some elite female athletic team, maybe a Canadian college hockey team. I couldn’t see them very well since they were dressed for the weather, thus concealed under athletic hoods.

After my five mile run I returned to my hotel, showered, and still had time to meet my colleagues for a beer in the hotel bar. They thought I was a very dedicated runner to run in such awful conditions and I couldn’t say anything that would convince them that I actually had a wonderful and magical time. Their impression of the evening is that it was dreary, wet and cold, only good for sitting inside. But to me the conditions could not have been more perfect for a run outside.

We are all susceptible to falling into the trap of waiting for the ideal conditions to do something, be it a run, walk, hike, a relationship or a job, just to find ourselves complacent, sitting on the couch while atrophy sets into our bodies, minds and spirits. We only look for those perfectly cut stones while passing up some precious uncut gems, when all it requires is for us to take a chance, and then open our eyes to the true beauty in world around us.

After I reached my halfway point in Battle Field Park and turned to run back in the opposite direction, I once again came across the elite group of athletes that were still moving to the commands of their coach. Just as I reached the group they started to run alongside of me but on the other side of the dimly lit street. When we reached an intersection, without warning, they abruptly turned across my path. I nearly ran into one of them, who exclaimed something in French, translation probably, “oops”. Then I was truly amazed at what I saw when I peered into the face of the female. She was no elite college athlete but a senior lady. My guess this was some group of senior women that have signed up for a grueling regiment of outdoor exercise, rain or shine. But the image that will remain burned in my memory is what I saw on the senior lady’s face while she performed strenuous exercise to the commands of a drill sergeant like coach on that dark cold misty night in Quebec City. She had a smile from ear to ear.

Sunday, November 13, 2011

Running Decreases Anxiety in Cancer Patients

Guest Article by Trevor Bradshaw

Cancer patients often have a heavy amount of treatment to go through on a regular basis. For many people, this means radiation or chemotherapy treatments a few times a week. These medical treatments can cause a person to feel and to be physically ill to their stomachs, decrease energy, and to have massive amounts of anxiety. Recent reports have shown that running has helped cancer patients to develop a more upbeat attitude and to gain higher levels of motivation and energy.

To many people struggling with chemo or radiation treatments, running may seem out of the question simply due to their lack of energy. Making a commitment to incorporate running into the weekly routine of a person with cancer should be done in small increments and should start off at very short distances. The activity will produce endorphins which will stimulate both the mind and the body. Clinical trials have shown that exercise and the increase in metabolism works wonders in helping patients to be relieved of anxiety and provides them with a healthy outlet for physical activity.

As a side effect of the cancer treatments, many patients will either gain or lose significant amounts of weight. Some people go through a weight bloating process as a result of chemotherapy. Running can help to control the weight gain and provide as a great way to lift the spirits of the person. Patients who lose weight will often discover that running can increase their muscle development and provide them with a healthy appetite which can help them to put back on the weight they have lost.

It is important to remember to make running fun and enjoyable so that the patient will be encouraged to do it as often as possible. Running with music and finding a supportive pair of running shoes can make this activity more enjoyable and comfortable. These small details will also work to encourage the person to participate in the activity more often. Scenic runs on woodsy trails or around beautiful lakes can help to inspire the person and allow the anxiety to slip away.

Running is a healthy outlet for nearly any person. Cancer patients in particular can find dramatic health improvements and emotional stimulations from engaging in running activities a few times a week. Running with a family member or a friend will also provide an opportunity for personal interaction and can help to stimulate the person and reduce feelings of depression or isolation.

Friday, October 14, 2011

Cancer Networks Improve the Life of Patients

Guest Article by David Haas

A cancer diagnosis is shocking and life changing. Aside from all the considerations regarding treatments and the effect on job, family and friends, there is the question of coping. Cancer, whether it is a common cancer like breast cancer or a rare disease like mesothelioma, involves everyone who surrounds the patient. There is where online and offline cancer networks come in.

A cancer network creates a nurturing atmosphere where patients can find support and understanding while dealing with the rigors of treatment. It offers advice and hope for caregivers and family members who are struggling with the daily reality of dealing with a loved one who is suffering with cancer. A network is also helpful to those who have gone into remission and are getting back into the swing of everyday life. Information on how to manage pain, what to eat and classes to help the patient stay positively connected with life can also be found through a network.

Some cancer networks meet in person for discussion and activities. This type of group offers a safe place to find companionship, enjoy social activities and share experiences. Just talking about cancer can help the patient come to terms with what is happening, as well helping with feelings of isolation and distress that occur when interacting with those who may not understand. Overall, regular meetings with other people dealing with cancer can help the patient to not withdraw from life.

The Internet offers many cancer networks, designed for patients who may be either too ill or self-conscious regarding appearance to attend a public meeting. The online environment offers discussion through message boards and the opportunity to journal the cancer experience, as an inspiration to others. It also provides anonymity, which may encourage more detailed sharing through a feeling of safety.

A patient may find a cancer network through a doctor, a caregiver or simply by talking to other patients. Many studies have shown that the prognosis of a cancer patient greatly improves through support, and participation in a cancer network is often recommended along with the standard treatment. In any case, a support network can make the journey through cancer less frightening and encourage spiritual growth.

By: David Haas



Monday, October 3, 2011

Finished in 4:19

I finished the TC marathon yesterday in 4:19. I’ll soon post a synopsis of the race, but for now I need to get ready for a trip my wife and I are taking tomorrow to Quebec City, Canada. Hopefully my stiff legs will handle the walking through the steep streets of Old Town in Quebec City.  

Wednesday, September 28, 2011

Ready for the 2011 TC Marathon; long runs complete, injury free, and I have a full tank of blood

The Twin Cities Marathon starts at 8:00 AM this Sunday and I’m in the best shape ever. This is the first time I’ve completed my marathon training injury free. I think my success is mainly due to consistency during training. I never missed a long run during the week and during the most critical time of my training I got in most of my short runs. During the last few weeks of my training my life got really busy, so I didn’t do all the short runs I planned but I made sure I got in all my long runs. By being consistent with my training, I never got into a situation where I had to play catch up and push myself too hard.

Back in early June I officially started my marathon training with a 10 mile long run. At the time I could comfortably run 10 miles, but 14 miles was very difficult and painful. Since then each week I would add one mile to my long run, except for one week I reserved as a “rest week”, where I didn’t add a mile. (I’ve recently read from a marathon trainer to expect at least one long run with poor performance – it just happens).

Starting with my 18 mile run I started a routine that seems to work pretty well. For my long runs I run with a water belt holding four 6 oz water bottles. Before drinking water I run to my turnaround point and then back to a point where I have about 8 miles left to run. At that point I have my first water break where I walk while slowly drinking water. Then I take three other walking water breaks about every 2 miles. Between the walking water breaks I run at a pretty good pace to keep my average pace near 9:30 (I’m not a fast runner so that is a pretty fast long run pace for me.)

I was going to run 22 miles last week, but I tried running during the afternoon and the heat really got to me. After running 19 miles I stopped into a public restroom where I could douse my head with cool water. I spent too much time cooling off and my legs got all stiffened up.

I don’t think the walking water breaks give me much physical rest, but they help me a lot mentally. Rather than focusing on finishing the run, I just focus on getting to the next walking water break point. I find I can push myself a little harder to get to that next reward. Many marathoners walk through water breaks when racing, so my training method is not unusual.

There is famous Olympian marathon runner, Jeff Galloway, who teaches a run/walk method for marathon training and racing. He claims this is a way to marathon run injury free until you are 100 years old. Some runners have completed a marathon race well under 3 hours using his run/walk method, so one can still finish a marathon with an exceptional time using his method.

After my last walking water break, I hit the lap reset on my Garmin Forerunner 305 at the 2 mile remaining point and start my final push. Out of my last 7 long runs, I’ve been able to complete the last two miles with a pace less than 9 minutes-per-mile. For my 23 mile long run I finished the last two miles with a pace of 8:40. I typically finish my long runs with an average pace of about 9:30, which does not include bathroom stops to poop.

I’ve been having some problems with runner’s trots. There was one long run where I had to stop 4 times. Fortunately there are a number of Porta Potties a long the way that I have found over the years. One problem is I have been starting my long runs very early in the morning, typically around 4:30 am. That’s just not optimum timing with my intestinal track, which doesn’t usually wake up until about 6 or 7 am.

I have made some improvements by changing my diet, which is usually super high in fiber. I won’t go to an unhealthy low fiber diet, which seems to partially defeat the purpose of running, but a day before making a long run I do cut out any super high fiber items like beans or double-fiber bread. I also try not to eat any greasy foods the day before. This week before the marathon race I’ve really been watching my diet. I got to be careful though; I don’t want to be running constipated either. One thing is for sure, if you are having troubles with constipation, try long distance running. Gravity is the most natural way to get things moving.

This is the first marathon I will be running with a full tank of blood. I was anemic for my 4 previous marathons. A physical I had before my first marathon in 2006 showed I was slightly anemic. Unknowingly the anemia was probably the first sign of my cancer, but unfortunately my physician at the time didn’t follow up on it. In 2007 I ran the TC marathon and finished with my best chip time yet of 4:06. I think I could have finish less than 4 hours but the temperatures that day were at record levels. Then in 2008 I ran Grandma’s marathon a couple of months after completing chemotherapy, and then the TC marathon that fall. I was very anemic for those races. It took about a year after chemo for my blood to return to normal levels. I can see and notice the difference.

When I now run my heart rate stays at a much lower rate even for faster speeds. When I ran my last 23 mile run my heart rate stayed at about 148 bpm up to the 21 mile point at an average pace of 9:33. For the last two miles I picked up my pace to 8:40 and my heart rate average 161 bpm during that time. For Grandma’s marathon in 2008 my heart rate was averaging around 160 to 165 bpm even though my average pace was around 10:03. That’s a huge difference from now and then. Whether or not I finish less than 4 hours will not be determined by my cardio systems, but rather by my legs. Oh, and my head too.

For the previous 3 TC marathons I ran, I let adrenalin take over and started out at a pace that was way too fast. Then at about mile 19 to 21 I would run out of gas. At about mile 20 there is a relatively steep climb up the Mississippi River valley up to Summit Ave. In past years I have seen many marathoners collapse somewhere along this climb, and many others walking. I’ve never been able to finish strong at this marathon because of poor pacing. This year I plan to run alongside the 4:00 hour pacer, a very experienced marathon runner that helps runners set a good pace and provides motivation on the way.

We’ll see what happens, but this year I am determined to take on the notorious Summit Ave climb and finish under 4 hours.

Wednesday, August 10, 2011

The Early Bird Gets The Big Juicy Worm

My modified marathon training program is going very well. This morning I completed a 19 mile long run with a good strong pace. I felt I could run another mile. (Actually, I had to walk another 1.5 miles because I lost my truck key and had to walk home.) There are no signs of overuse injuries. Every other time I have trained for a marathon I’ve experienced an overuse injury before reaching 19 miles. Even though I add another mile to my long run each week, I seem to finish stronger each week. I’ve never felt this good before with my marathon training.

The key to my plan is consistency. The key to achieving consistency is time management – planning out my training each week to make it fit within work and family schedules, and sometimes getting up very early in the morning. For the last four long runs, I’ve wakened at 3 am to not only complete my run before going to work, but also to beat the summer heat. The early bird gets the big juicy worm.

Thursday, June 16, 2011

Twin Cities Marathon 2011

I’ve signed up for the Twin Cities Marathon, which runs on October 2nd, 2001. For this race I have two goals: (1) injury free training and (2) minimize training impact on family life. I’ve ran 4 marathons so far and for every one I had to deal with some type of overuse injury. I blame that on improper training methods. My biggest problem is that I push too hard during training, either by running too fast because I want to beat some personal time record or by increasing distances too quickly to catch up from lost time. This year I’m going to watch my speed and work very hard on following the 10% rule – not increasing weekly running distance or long run distance by more than 10% each week.

To setup my training schedule I’ve examined my running over the last two months. I’ve recently ran a half marathon race followed by a couple of 14 mile long runs. The 14 mile long runs were really hard on my legs. I looked over my Garmin GPS training log and during the last couple of months my weekly total miles were pretty weak. I was mostly doing long runs and very few short runs. So I’ve decided to reset my long runs to start at 10 miles so I can focus on building up my weekly total by adding in more short runs. Furthermore, I’m going to add only 1 mile to my long runs each week, which will allow me to increase my short runs more quickly without breaking the 10% rule. My biggest challenge is to get more consistent with my training. I’ve gotten sloppy over the last couple of years.

For me the key to having consistent training is getting out of bed early in the morning. That means waking at about 5:00 or 5:30 AM to get my short runs in before work. This year I plan to do my long runs during the week days to free up my weekends for family. For my long runs I’ll need to rise at about 4:00 AM. Fortunately I have trail nearby my home that I can safely run on before daylight.

I figure I have enough calendar time to get my long runs up to 23 miles and my weekly totals over 60 miles at the pinnacle of my training while staying well within the 10% rule. I also have a couple of spare weeks in my plan just in case something comes up that interferes with training. Furthermore, if I get my long runs up to 20 miles, I’ll still be in good shape for race day, so I have plenty of margin built into my schedule.

It may sound like a lot work, and it is, but I love it.

Sunday, May 1, 2011

Cold, sleet, snow, heavy winds, and deer hits runner … what a race!

This morning I ran the Lake Minnetonka Half Marathon, and it was a race to remember. I never thought I would be running in my full winter gear on May 1st, but this morning the temperature was 33F and the strong winds made it fell like mid winter. There were even a few snow flakes and/or sleet falling, but I was dressed with the right gear and was very comfortable. About three miles into the race I saw some deer run through the line of runners just ahead of me. I heard from bystanders that one of the runners was hit by a deer. My wife saw a runner just ahead of me at the finish line with a bloody mouth; maybe there was some deer fur in his teeth. You’ve got to love the tenacity of long distance runners.

My goal was to finish just under 2 hours. I didn’t care how much less than 2 hours, even one second under was good for me. My training this spring has been sporadic, and I didn’t have a lot of long runs under my belt. But I did run my last 10 mile training run at a pace close to what I needed to do at the 13.1 mile race. So I had confidence that 2 hours was possible, but wouldn’t be easy. I did something I’ve never done before in a race, follow a pacer.

A pacer is an experienced long distance runner who volunteers to run at a specified pace so others can follow. The pacer also provides words of encouragement and motivation. There are many pacers in a race, each running at a different pace. They carry a sign showing the pace they plan to run so you can easily spot them in the race. I picked the 8:47 min/mile pacer, which was a little faster than I planned to run. I needed to run at a 9:09 pace to finish under 2 hours. Through the entire race I made sure the pacer was just ahead of me at all times. I felt challenged, but never over my head. Then somewhere in the last mile I pushed it hard and passed him up. It worked, and I finished in 1:53:52.

Sometimes when we are going through a challenge in our life, we need a pacer to follow and motivate us to keep going. The trick is to find the right pacer, one who is not way beyond our abilities, but challenges us to go beyond our expectations.





A cold start at the starting line.

My pacer holding up his sign, he plans to finish in 1 hour and 55 minutues, a few minutes before my goal.

Several yards from the finish line.

Feeling pretty good after running 13.1 miles.

Monday, April 25, 2011

Lake Minnetonka Half Marathon 2011

This Sunday I will be running in the Lake Minnetonka Half Marathon. I ran the race in 2009 and was planning to do so in 2010 but couldn’t due to Plantar Fasciitis. This year I’m totally free of Plantar Fasciitis and in good shape for the race. Last week I ran a half marathon distance for training and didn’t have any foot pain. This morning I ran 10 miles at a pretty good pace and afterwards my legs felt great. I won’t be setting any personal records, but I’m hoping to complete the race in just less than two hours.

The Lake Minnetonka Half Marathon is nearly in my backyard. The race starts in Wayzata Minnesota and ends in Excelsior. About the last 2.5 miles is the same beginning route of most of my training runs. The race runs through mostly residential neighborhoods of Lake Minnetonka and the scenery is absolutely beautiful. It’s been two years since I’ve ran a race longer than 10k. I am really looking forward to this race.

Wednesday, April 20, 2011

Nothing but Spectacular

A couple of weeks ago I got the results from my year-3 PET scan and blood tests. In my oncologist words the results were, “nothing but spectacular”. This was very good news indeed. I was really worried about this PET scan. About a month before my scan, I started feeling some discomfort in my groin area where a tumor was removed. I’ve had these feelings of discomfort before due to my hernia surgery, but this time the feelings were different. So I started to worry about it. It didn’t keep me up at night, but I did spend some time worrying about it. It was time wasted. Over and over again I learn the lesson: don’t waste time worrying about problems until you know they actually exist.

If you are facing a similar situation try not to worry about it until you know a serious problem exists. Have faith in yourself that you will properly deal with it if it does occur and meanwhile, live a happy life.